Migraine-Relief Avocado & Pumpkin Seed Salad
A magnesium-rich, anti-inflammatory salad featuring creamy avocado and nutrient-dense pumpkin seeds to support headache relief during Whole30 transitions. This mediterranean-inspired whole30 (anti-inflammatory) ready in about 15 minutes pairs medium avocado, pumpkin seeds, spinach for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 285 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 medium avocado
- 3 tbsp pumpkin seeds
- 2 cups spinach
- 1 tbsp lemon juice
- 1 tsp olive oil
- 1/4 tsp sea salt
Instructions
- Step 1: Cut the avocado in half, remove the pit, and scoop flesh into a medium bowl; mash with a fork until smooth, then stir in 1 tbsp lemon juice and 1/4 tsp sea salt.
- Step 2: Add 2 cups fresh spinach and 3 tbsp toasted pumpkin seeds to the avocado mixture; gently toss until evenly distributed.
- Step 3: Drizzle with 1 tsp olive oil and mix once more to coat all ingredients, ensuring the seeds are lightly glistening.
- Step 4: Chill for 15 minutes before serving to allow flavors to meld and enhance magnesium absorption.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Migraine-Relief Avocado & Pumpkin Seed Salad take to make?
Total time is about 15 minutes (15 min prep + 0 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Migraine-Relief Avocado & Pumpkin Seed Salad?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep medium avocado from drying out.
Can I substitute ingredients in Migraine-Relief Avocado & Pumpkin Seed Salad?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Migraine-Relief Avocado & Pumpkin Seed Salad for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Migraine-Relief Avocado & Pumpkin Seed Salad?
Mediterranean whole30 like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
This has become our go-to whole30 dish. We make it weekly.
- ★★★★★
Made with what I had on hand and it still came out great.
- ★★★☆☆
Okay for a quick meal. I've had better whole30 dishes though.
